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January 23, 2013 (Afternoon)

Exercise Type: Bike

Comments:
Practice today was a big day on the track. Everyone was inside since it was really slushy out. Ankle is feeling a lot better, the swelling has gone down a lot. Hitting the bike till friday though. Brandon joined me down in the rowing room on the spinners. We modified the workout to the bike then checked in with Coach to see if it was ok. It was...

Started out with a 12min warm up. Then went in a similar interval session to the track:

2 min on, 2 min off
3 x 2:40 on, 2 off (4 min rest after)
3 x 80 on, 1 off (3 min rest after)
3 x 40 on, 30 off

12ish min cool down after (wasnt getting much out of it). Decent workout I felt like I was getting my HR up pretty good, hard to get the legs going. Legs felt great though, hammies feeling so much better. Ankle wasnt noticeable either.

Went up to watch the rest of the track workout then lead a group downstairs to lift.

Essentials: Stretch, L7, roll, abs, STEM

After lifting, back up for a real good stretch. Essentials are sooo good each and every day. I went down to Ice and Stem afterward. It was long again (20 minutes). I was gonna get what Jess gave me yesterday, but Jim the new trainer saw I was just jumping in, so he hooked me up to a new type. It was a one way system, where the current went in the ankle then through my quad to another electrode. It was crazy! Jim wasnt paying attention and cranked it up. The electrodes were on a tendon, so my toes curled up and went rock solid. My calf tighened up too. He turned it down, but it was still weird... Calf was sore after lol.

Kinda glad I didnt do the workout today, since Im no good at indoor track workouts. I still feelin like I am in pretty good shape, and Im excited to start going fast again.

Ibis 30